J Strength Cond Res. 2010 Mar;24(3):639-43.
Influence of supervision ratio on muscle adaptations to resistance training in nontrained subjects.
Gentil P, Bottaro M.
The purpose of the present study was to compare the changes in muscle strength in nontrained young males performing resistance training under different supervision ratios. One hundred twenty-four young men were randomly assigned to groups trained under a high (HS, 1:5 coach to athlete ratio) or low (LS, 1:25) supervision ratio. Both groups performed identical resistance training programs. Subjects were tested for maximum bench press 1 repetition maximum (1RM) and knee extensor torque before and after 11 weeks of training. According to the results, only HS lead to a significant increase (11.8%) in knee extensor torque. Both groups significantly increased bench press 1RM load; the increases were 10.22% for LS and 15.9% for HS. The results revealed significant differences between groups for changes in knee extensor torque and 1RM bench press, with higher values for the HS group. There were no differences between groups for the increases in bench press and leg press work volume or training attendance. The proportion of subjects training with maximum intensity was higher in HS for both bench press and leg press exercises. In addition, the distribution of subjects training with maximal intensity was higher for the bench press than for the leg press exercise in both groups. The primary findings of the present study are that the strength gains for both lower- and upper-body muscles are greater in subjects training under higher supervision ratios, and this is probably because of higher exercise intensity. These results confirm the importance of direct supervision during resistance training.
Med Sci Sports Exerc. 2000 Jun;32(6):1175-84.
The influence of direct supervision of resistance training on strength performance.
Mazzetti SA, Kraemer WJ, Volek JS, Duncan ND, Ratamess NA, Gómez AL, Newton RU, Häkkinen K, Fleck SJ.
PURPOSE:
The purpose of this study was to compare changes in maximal strength, power, and muscular endurance after 12 wk of periodized heavy-resistance training directly supervised by a personal trainer (SUP) versus unsupervised training (UNSUP).
METHODS:
Twenty moderately trained men aged 24.6 +/- 1.0 yr (mean +/- SE) were randomly assigned to either the SUP group (N = 10) or the UNSUP group (N = 8). Both groups performed identical linear periodized resistance training programs consisting of preparatory (10-12 repetitions maximum (RM)), hypertrophy (8 to 10-RM), strength (5 to 8-RM), and peaking phases (3 to 6-RM) using free-weight and variable-resistance machine exercises. Subjects were tested for maximal squat and bench press strength (1-RM), squat jump power output, bench press muscular endurance, and body composition at week 0 and after 12 wk of training.
RESULTS:
Mean training loads (kg per set) per week were significantly (P < 0.05) greater in the SUP group than the UNSUP group at weeks 7 through 11 for the squat, and weeks 3 and 7 through 12 for the bench press exercises. The rates of increase (slope) of squat and bench press kg per set were significantly greater in the SUP group. Maximal squat and bench press strength were significantly greater at week 12 in the SUP group. Squat and bench press 1-RM, and mean and peak power output increased significantly after training in both groups. Relative local muscular endurance (80% of 1-RM) was not compromised in either group despite significantly greater loads utilized in bench press muscular endurance testing after training. Body mass, fat mass, and fat-free mass increased significantly after training in the SUP group.
CONCLUSION:
Directly supervised, heavy-resistance training in moderately trained men resulted in a greater rate of training load increase and magnitude which resulted in greater maximal strength gains compared with unsupervised training.
J Strength Cond Res. 2004 May;18(2):316-23.
Effect of direct supervision of a strength coach on measures of muscular strength and power in young rugby league players.
Coutts AJ, Murphy AJ, Dascombe BJ.
The purpose of the present study was to examine the influence of direct supervision on muscular strength, power, and running speed during 12 weeks of resistance training in young rugby league players. Two matched groups of young (16.7 +/- 1.1 years [mean +/- SD]), talented rugby league players completed the same periodized resistance-training program in either a supervised (SUP) (N = 21) or an unsupervised (UNSUP) (N = 21) environment. Measures of 3 repetition maximum (3RM) bench press, 3RM squat, maximal chin-ups, vertical jump, 10- and 20-m sprints, and body mass were completed pretest (week 0), midtest (week 6), and posttest (week 12) training program. Results show that 12 weeks of periodized resistance training resulted in an increased body mass, 3RM bench press, 3RM squat, maximum number of chin-ups, vertical jump height, and 10- and 20-m sprint performance in both groups (p < 0.05). The SUP group completed significantly more training sessions, which were significantly correlated to strength increases for 3RM bench press and squat (p < 0.05). Furthermore, the SUP group significantly increased 3RM squat strength (at 6 and 12 weeks) and 3RM bench press strength (12 weeks) when compared to the UNSUP group (p < 0.05). Finally, the percent increase in the 3RM bench press, 3RM squat, and chin-up(max) was also significantly greater in the SUP group than in the UNSUP group (p < 0.05). These findings show that the direct supervision of resistance training in young athletes results in greater training adherence and increased strength gains than does unsupervised training.
